Budo teaches us to thank our training partners every time we practise. Why? Because without them, we can’t learn. Every exchange on the mat is a gift – even the person who “beats” us is giving us the chance to improve. They are showing us gaps in our technique, weaknesses we can strengthen, and resilience we can build. In this way, budo reminds us that progress is never a solo journey.

In daily life, gratitude works the same way. The more we notice and acknowledge the good – the helpful colleague, the sunny morning, the friendly shopkeeper – the more positive energy we build. Gratitude shifts our focus. Instead of dwelling on frustrations, we begin to spot the moments that lift us up, however small they might seem.

It’s not about ignoring difficulties or pretending everything is perfect. On the mat, we still take the fall, feel the impact, and get back up again. In life, we still face challenges and setbacks. But when we balance those with recognition of the good, we train our minds to see possibility and hope instead of only problems.

Brian’s challenge for you this week: each morning, name three things you’re grateful for. They can be big; “I’m grateful for my family”, or small ;“I’m grateful for a hot cup of tea.” The important part is to say them out loud. Words carry energy, and speaking your gratitude makes it real.

Try this for a week and see how your perspective changes. You might find yourself noticing more things to appreciate. You might feel lighter, calmer, or simply more ready to face the day. Just as in budo, where we thank our partners for helping us grow, in life, gratitude is the practice that turns everyday moments into lessons, and blessings.